Jumpstart Your Mental Health in the New Year: 3 Essential Tips
As we welcome a fresh year, it's an opportune time to make our mental health a priority. Fostering a positive mindset can profoundly influence our overall wellness. Here are three effective tips to initiate your journey towards better mental health as the new year unfolds:
Prioritize Healthy Habits: Physical and mental well-being are deeply connected. Move your body, get sleep, and fuel your body with nourishing your body. Nourishing your body with wholesome foods enhances mental clarity and stability. Even slight changes can lead to substantial enhancements in your mental health.
Set Realistic Intentions and Boundaries: Set achievable intentions for the year by breaking them down into manageable steps. Establish clear boundaries to maintain a healthy balance between all aspects of your life. Realistic goals and well-defined boundaries contribute significantly to reducing stress and promoting mental well-being
Seek Connections and Support: Building a support network is essential for your mental health. Reach out to supportive and healthy friends, family, peers, or professionals for guidance or to share your thoughts and feelings. Connections alleviate feelings of loneliness and provide invaluable emotional support during challenging times. Consider joining support groups or seeking guidance from a therapist for effective coping strategies.
As you start this new year, keep in mind that improving mental well-being takes time and effort. By steadily and regularly applying these suggestions, you can move toward a more harmonious and healthier life.
If you need support, Wildflower Mental Wellness is here when you are ready.
Website: wildflowermentalwellness.com
Wildflower Mental Wellness: Updates
Welcome to our latest blog update, where we're thrilled to announce transformative updates and changes. Below you will find how we’re revolutionizing care, introducing programs, and enhancing support to foster holistic well-being.
Online booking for consultations: Interested in talking with Amanda about starting therapy? Book a consultation! Wildflower Mental Wellness will call you during your chosen time to talk about any questions you may have about starting services. You will be able to talk to Amanda about how online therapy works and you will be able to schedule your first session if you feel that we are a good fit! Click HERE to request an appointment in the next two weeks!
Website update: Wildflower Mental Wellness made new changes and updates to our website. Take a moment to look around!
Facebook page updates: Amanda Ruechel MSW, APSW continues to share information and educational materials about mental health. We have updated our disclaimer to state the following:
Disclaimer: “This Facebook page is not a replacement for medical, clinical, professional advice, diagnostic, or medical intervention and is used for educational and informational purposes only. Information on Amanda Ruechel MSW, APSW is not intended to establish a therapist-client relationship, nor to replace the services provided through Wildflower Mental Wellness. Social media, comments, and DMS are not therapy. Reach out to a therapist for therapy!”
Scheduling updates: Wildflower Mental Wellness is accepting new clients! Weekly and bi-weekly session slot openings on Wednesdays. Reach out HERE to connect with our therapist about scheduling!
Group updates: Wildflower Mental Wellness will be starting a (free, no commitment, and no attendance obligation) body doubling group for mental health therapists! Group will be held on Fridays from 12 pm to 1 pm CST with hopes of staring after the beginning of the year. More information coming soon!
Networking/Connections with Peers: Are you a social work student and interested in connecting with someone in the private practice field? Are you a therapist and interested in networking? Please reach out-I would love to connect and share a virtual space together!
Wildflower Mental Wellness is here when you are ready.
Website: wildflowermentalwellness.com
Winter Wellness: Navigating Seasonal Affective Disorder
For some of us, the winter season brings joy and festive cheer. However, for others, it also marks the onset of Seasonal Affective Disorder (SAD), a type of depression that occurs at a specific time of year, usually during the darker, colder months. If you find yourself grappling with the winter blues, you're not alone.
Here are 7 relatable tips to help you get through Seasonal Affective Disorder:
1. Chase the Light
Sunlight is your best friend during the winter months. Make an effort to spend time outdoors, even if it's just for a short walk during lunch. Open your blinds wide, position your desk near a window, and soak in as much natural light as possible. Consider investing in a light therapy box to mimic sunlight if you can't get outdoors.
2. Move Your Body, Even a Little
Exercise is a powerful mood booster. While the thought of hitting the gym in the cold might be less than appealing, find activities you enjoy. Whether it's a home workout, yoga, or a dance class, moving your body helps release those feel-good endorphins and combat the winter slump.
3. Connect with Others
The winter blues can make socializing feel like a chore, but isolation worsens the situation. Schedule regular catch-ups with friends or family. Even if it's just a video call or a quick coffee, human connection can provide a much-needed lift.
4. Establish a Routine
Maintain a consistent daily routine to add structure to your days. This can include set wake-up times, meal schedules, and designated relaxation periods. Having a routine provides a sense of stability, which can be particularly beneficial when facing the unpredictable nature of SAD.
5. Set Realistic Goals
Seasonal Affective Disorder can make even the smallest tasks feel overwhelming. Break down your to-do list into manageable chunks and celebrate each accomplishment. Setting realistic goals helps combat feelings of inadequacy and boosts your sense of achievement.
6. Explore Therapeutic Support
Consider talking to a therapist about your experience with Seasonal Affective Disorder. Professional support can provide coping strategies tailored to your specific situation and offer a safe space to discuss your feelings.
7. Plan for Spring
Anticipate the brighter days ahead. Start planning activities for the upcoming spring season. Having something to look forward to can inject a sense of hope and motivation into your winter routine.
Remember, getting through Seasonal Affective Disorder is a journey, and it's okay to seek help. By incorporating these tips into your daily life, you can navigate the winter blues with resilience and self-compassion.
If you need support during this time of year, Wildflower Mental Wellness is here when you are ready.
Website: wildflowermentalwellness.com
Unwrapping Emotions: Holidays aren't Happy and Merry for All
As much as I would LOVE for everyone to have an enjoyable holiday season, this is not the case for many people. Holidays tend to be a time for those to be around family and friends, however, many have strained relationships and are grieving loved ones. Protecting yourself and processing your emotions during this time of the year is essential.
Here are four tips to support you and your mental health:
Build a Support System: Find friends, community, support groups, and chosen family members that respect and understand you and how this time of year impacts you. Share your thoughts and feelings with people that you trust. Attend social and family gatherings that feel safe to prevent isolation.
Prioritize You: YOU are so so important- especially this time of year when there can be extra stress. If you need to leave a family function, it is okay- I give you permission to do so. If you don't want to go, I will allow it!! Protect your peace and safety by being around people that provide you with love and support. Incorporate healthy habits into your routine: nourishing foods, restful sleep, exercise, grounding techniques, and journaling. Limiting your screen time and social media will also create space for you to be grounded in the present prevent anxiety and spiraling.
Creating New Traditions: Create new traditions, or change up your current ones, to best suit you and your needs. Do activities that bring you joy such as volunteering, hobbies, and spending time in your community. It is important that traditions align with your morals and values- be true to you!
Set Boundaries: Before attending upcoming events, take some space to think about what you feel comfortable talking about and what isn't. Create realistic expectations on what these events may look like and what you can/cannot control. Know that your traditions may look different than others and that is okay.
If you need support during this time of year, Wildflower Mental Wellness is here when you are ready.
Website: wildflowermentalwellness.com
How to Find a Therapist Fit for YOU
If you are at the point where you want to start seeing a therapist-- whether to improve your communication, process the stress in your life, or to improve your mental wellness-- finding a therapist that fits your needs can be the first challenge.
Having a connection with your therapist is SO important for multiple reasons- one of them being so you have a place that you feel comfortable to tell your therapist what is happening in your life, and in your brain.
Here are some tips to help you find a therapist that fits your needs:
Have an idea of what you would like to get out of therapy. Having an idea in what you are looking to get from your time with you potential therapist can help you narrow down your search. Most therapists will discuss their focuses on their websites (Examples: trauma, anxiety, depression)
Know your budget. What can you afford? What price is going to work for you and your current expenses? What are you able to afford for therapy services? Do you have insurance that covers mental health services (and does your potential therapist take your insurance)?
Ask your therapist about things that are important to you. What do you consider your expertises? How many years have you been a therapist? How much experience do you have helping people with ___? Do you provide online therapy? How much does a session cost and how long should I anticipate being in therapy?
As always, know that you are not alone and that finding a provider fit for you can take some time. You will find someone- don't give up hope!
If you are in need of support, Wildflower Mental Wellness is here when you are ready.
Website: wildflowermentalwellness.com
Supporting Someone With Their Mental Health
In a post-pandemic world, millions of adults in the United States (about 1 in 4, or 25%) struggle with managing their mental health... and this amount only reflects those that note their struggles. Those that are struggling may have challenges with feeling hopeless and lonely, distracted and nervous, fearful and tearful, all while angry and burnt out. Those with depression, anxiety, and complex trauma can feel overwhelmed and stressed which can make it challenging to reach out for support.
Here are some tips on how to help your peers, loved ones, friends, children, and elders:
Create a calm, safe setting to have a conversation without distractions (examples: without people, phones, or televisions)
Let them tell you what they need by providing them the space and choice to open up if they feel comfortable
Let them know that they are not alone and there is support for them
Treat them with dignity and respect- we are human beings. period.
Check-in with yourself and if you have the space to support this person. It is okay to refer to a professional or other person for support as needed
It is important to avoid the following:
Shaming, blaming or judging (examples: 'Get over it', 'You are being dramatic', 'It wasn't that bad, right?', 'Let's grab a drink and then you will get over it!'
Comparing your (or other's) experiences to their experiences (examples: 'I had __ happen to me, I got over it', 'My relative had that happened to them and they are fine')
Making assumptions and judgements that are personal (examples: 'Are you taking your medications?', 'When was the last time you saw your therapist?', 'So, what is your diagnosis?')
Know that you are not alone in supporting others. If you are in need of support, Wildflower Mental Wellness is here when you are ready.
Website: wildflowermentalwellness.com
Email: amanda@wildflowermentalwellness.com
**If you or a loved one is in an immediate, life-threatening situation, please do not use this site**
Please reach out to trained professionals by connecting to the National Suicide Hotline at 1-800-273-8255.
Call or text 988 or use the online chat 24/7
Paying it Forward: Therapy Style
Have you ever had someone pay for your coffee in a drive thru? Or has someone given you change when you were short a few bucks at the grocery store? What if we take that concept and put a friendly, compassionate spin on it.. paying it forward: therapy style.
I am a part of so many therapist-based Facebook groups that it is sometimes hard to keep track of them…so trust me in saying that this was not my idea. In the different groups, we talk about anti-capitalism education and deconstructing harmful business practices. This was a topic of conversation this past week about how to give autonomy to people that want to pay for not showing for a scheduled session, cancelling scheduled sessions, and/or want to help support others*
*Side note: Wildflower Mental Wellness does not charge for cancellations or implement no-show fees. In comparison, other therapists have a 24-hour up to 2 week (yes, I saw this policy noted by a therapist in a Facebook group, I will admit) cancelation policy– meaning that if you do not cancel your scheduled session within this time period, you will be charge a portion or full price for your therapy session you did not attend. Same goes for not showing up to scheduled sessions- full or partial price. I have a policy against late cancellation/no-show fees (because why am I charging you for a session you didn't attend??- but a topic of another blog), however, this can also been seen as taking away a client's autonomy.
This idea was then tossed around: pay it forward for therapy.
The pay it forward idea is not new. While looking for information for this blog, I found a few pay it forward models for massage therapy, mental health therapy, transportation costs to get to cancer treatment, and pizza. Yes, lots of pizza.
So, here’s how it works. Wildflower Mental Wellness has different fee structures as seen on the Pricing tab when going to wildflowermentalwellness.com. This includes sliding scale and Pay-What-You-Can slots. Your contribution to the pay it forward donation will pay for and offset costs for therapy for your fellow peers, neighbors, co-workers, and friends. Not everyone has the means to pay for therapy and your donation will help support those who are not able to pay for the help that they need. If you would like to support others or contribute to your own missed sessions, please scroll to the bottom of this page and donate here: wildflowermentalwellness.com/pricing or here
Autism and anti-ABA education
** Full disclosure: I am not an Autistic person and have not participated, used, or engaged in ABA in my professional or personal life. Please educate yourselves by listening to voices and experiences of Autistic humans**
I have noticed conversations about Autistics and applied behavior analysis (ABA) being more common as of recent. Wildflower Mental Wellness is strongly against ABA as a 'treatment' for Autistic humans.
Things to note:
-ABA can lead to PTSD
-Learn about Autism from an Autistic person**
-Autism is not a 'behavior' and ABA is not a 'treatment'; Autism cannot be removed from an Autistic person (nor should it be)
-'On the spectrum' and 'ASD' language causes harm
-The puzzle piece logo indicates that there is something 'missing' from an Autistic human and ABA will make an Autistic person whole/complete. Aut*sm Spe*ks frames Autism as a disease, can be prevented, and can be cured (their original mission statement notes this). This group encourages ABA.
Articles and Education:
This link has many articles about how ABA is harmful, abusive, and how ABA takes away Autistic person's autonomy. Please take the time to read and educate one another about this topic!
https://stopabasupportautistics.home.blog/2019/08/11/the-great-big-aba-opposition-resource-list/?fbclid=IwAR1-MHfQqzSpc4CeWJhadabZMdr0IXi_nQuxR_t095Hi3RNgB5fKzvi0U64
Learn more about Autism by enrolling in this FREE course:
https://reframing-autism-s-school.teachable.com/p/autism-essentials?fbclid=IwAR2pQkWrGtTMwKCkm58de62lPQhVpSPG0Dthw2-ATDYjDggCgASW9OxwS_E
Facebook pages:
NeuroWild
Reframing Autism
Trauma Geek- Trauma and Neurodiversity Education
Podcasts:
Divergent Conversations (https://www.divergentpod.com/)
Reframing Autism (https://reframingautism.org.au/service/amplified-podcast/)
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